(2.1)--supplementarymaterial1.pdf
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1、7 Steps to Overcome Stage Fright and Beat 7 Steps to Overcome Stage Fright and Beat Performance AnxietyPerformance Anxiety Step#1:Form Your Clear IntentionStep#1:Form Your Clear Intention When you think about stage fright you often think about anxiety or nerves,but often the precursor to nerves is c
2、onfusion or chaos.When our thoughts are scattered,when we are rushing around,when we dont feel centered,its almost impossible to feel confident.And often,right before a performance or a big meeting,this can lead to stage fright.So,the first thing Dr.Greene tells us to do is pick one clear intention.
3、What is your goal?What is your hope?What do you want to achieve with what you are about to do?This intention should wipe away any and all other thoughts.Your intention is what you should think about while you are getting ready,driving or pumping yourself up for your big moment.A great intention is s
4、omething simple.For example,if you are going into a negotiation,it might be,“Get the buyer to sign and stay firm on numbers.”If you are going into an audition,it might be“Play my heart out and hit all the right notes.”Special Note:The most important thing about a good intention is to keep it positiv
5、e.Dont use words such as dont or no.So,instead of“dont mess up”say,“stay confident.”Too many people psych themselves out before performances by stressing out about making sure they wont make mistakes.This is horrible for performance.Studies have found that the more you focus on not making mistakes o
6、r otherwise embarrassing yourself,the more likely you are to crack under pressure and do just that.Instead of trying to rehearse your entire performance in the moments leading up to it,focus on your intention.One psychologist found that when she had nervous athletes focus on something other than wha
7、t it took to do well in their sport,such as reading a poem or other random things,they performed better because they werent being distracted by their self-doubt.Step#2:Pick a Focal PointStep#2:Pick a Focal Point One of my favorite tips from Dr.Greene is picking a focal point.He says you should pick
8、a far-off,unimportant point in the back of the room or auditorium.Later,you are going to use that point to throw off your nervous energy.This is an interesting concept because Dr.Greene isnt asking you to ignore your nervous energy,he is asking you to redirect it.Special Note:If you dont know the ro
9、om you will be in or you are on the way to a location you never have been before,you also can use what I call a grounding prop.I have a pen I use that is my focal point.I imagine flinging my nervous energy toward it and then putting it down on the table.Its a really interesting mental trick.You feel
10、 nervous,then mentally imagine all of your nervousness flowing into that darn pen and then you put it down on the table.It tricks your brain into thinking you have let go of the anxiety.Powerful and simple.Step#3:Breathe MindfullyStep#3:Breathe Mindfully Oxygen is really like magic.We need it to liv
11、e,but it also counteracts all the physical feelings of nervousness.The problem is BECAUSE we need it to live,we dont even think about breathing it in.And so,when we are nervous,without realizing it,we take shorter,shallower breaths or hold our breath entirely.This exacerbates the cycle of anxiety,ma
12、king us light-headed,dizzy and even more out of breath.Dr.Greene advises going into mental preparation to breathe purposefully.First,close your eyes.Second,breathe in through your nose and out through your mouth,then push out your belly with each breath.This deep belly breathing and closing your eye
13、s will help focus and center you.Special Note:A lot of people become stressed out in the moments leading up to their performance and during it because it is their first time performing under those circumstances.According to the Anxiety and Depression Association of America,an easy way to prevent thi
14、s from happening is practicing in conditions that are as close to the actual performance conditions as possible.This includes things such as your outfit,whether youre standing or sitting,what materials you are using,what setup you will be in,your breath,etc.Practicing like this ahead of time allows
15、you to become comfortable with most aspects of your performance so they feel familiar when you give your presentation.Step#4:Release Muscle TensionStep#4:Release Muscle Tension When we get anxious,we tighten everything.We clench our jaw,tense our shoulders and squeeze our arms to our sides or in fro
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